FoodLog Gallery

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Egg Bites and Mandarins Breakfast

The meal includes two baked egg bites with visible herbs and peppers on a plate, accompanied by three whole mandarins.

Including fruits like mandarins provides natural sugars and fiber, contributing to a balanced breakfast with varied nutrients.

Comment: 👍
Time: 2024-06-06T15:36:39.277

1. Egg bites (baked, plate)
Estimated Portion: 2 pieces
Nutrition:
- PROTEIN: 13.1g
- FAT: 17.8g
- CARB: 2.7g
- SUGAR: 2.3g
- FIBER: 0g
- SODIUM: 0.537g
kcalPer100g: 225

2. Mandarins (whole, right plate)
Estimated Portion: 3 small
Nutrition:
- PROTEIN: 0.8g
- FAT: 0.3g
- CARB: 12g
- SUGAR: 9.2g
- FIBER: 1.8g
- SODIUM: 0.002g
kcalPer100g: 47

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Southwest Chicken Salad with Beverage

A refreshing salad with grilled chicken, tortilla chips, cherry tomatoes, corn, lettuce, and dressing beside a cup of clear beverage on a wooden table.

Including a variety of colorful vegetables, along with lean protein, supports well-rounded, nutrient-dense meals beneficial for overall health.

Comment: 👍
Time: 2024-06-06T15:36:45.290

66610fe406c4f44bbdeb0f2a

Cheese-Topped Hot Dogs with Salad

The meal includes two sausages topped with Swiss cheese on a paper plate and a side salad with dressing in a small bowl.

This meal offers a balanced mix of protein and vegetables; enjoy with added whole grains for more fiber.

Comment: 👍
Time: 2024-06-06T15:36:49.943

1. Sausage (paper plate)
Estimated Portion: 2 pieces
Nutrition:
- PROTEIN: 10.5g
- FAT: 26.7g
- CARB: 2.4g
- SUGAR: 1.2g
- FIBER: 0g
- SODIUM: 0.846g
kcalPer100g: 301

2. Swiss cheese (on sausages, paper plate)
Estimated Portion: 1 slice
Nutrition:
- PROTEIN: 25g
- FAT: 29g
- CARB: 5g
- SUGAR: 0g
- FIBER: 0g
- SODIUM: 0.187g
kcalPer100g: 380

3. Lettuce (salad, bowl)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 0.5g
- FAT: 0.1g
- CARB: 1g
- SUGAR: 0.6g
- FIBER: 0.5g
- SODIUM: 0.01g
kcalPer100g: 5

4. Cherry tomatoes (salad, bowl)
Estimated Portion: 6 pieces
Nutrition:
- PROTEIN: 0.9g
- FAT: 0.2g
- CARB: 3.9g
- SUGAR: 2.6g
- FIBER: 1.2g
- SODIUM: 0.005g
kcalPer100g: 18

5. Croutons (salad, bowl)
Estimated Portion: 2 tbsp
Nutrition:
- PROTEIN: 11g
- FAT: 10g
- CARB: 68g
- SUGAR: 3g
- FIBER: 3.9g
- SODIUM: 0.637g
kcalPer100g: 407

6. Salad dressing (bowl)
Estimated Portion: 2 tbsp
Nutrition:
- PROTEIN: 1.3g
- FAT: 44g
- CARB: 5.3g
- SUGAR: 2.7g
- FIBER: 0g
- SODIUM: 0.93g
kcalPer100g: 430

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Grilled Chicken Salad Bowl

A colorful salad featuring grilled chicken breast, fresh greens, avocado slices, black beans, mango chunks, and pickled ginger with sesame seeds.

Balance this meal by accompanying it with a whole grain side to increase fiber intake.

Comment: Love! Not sure if this is fish or chicken but looks very refreshing. Try to get fish 2x/week.
Time: 2024-06-10T19:25:58.167

1. Grilled chicken breast (center plate)
Estimated Portion: 1 piece (medium)
Nutrition:
- PROTEIN: 31g
- FAT: 3.6g
- CARB: 0g
- SUGAR: 0g
- FIBER: 0g
- SODIUM: 0.074g
kcalPer100g: 165

2. Mixed greens (under chicken)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 2.1g
- FAT: 0.4g
- CARB: 3.9g
- SUGAR: 0.4g
- FIBER: 2g
- SODIUM: 0.009g
kcalPer100g: 20

3. Avocado slices (left plate)
Estimated Portion: 1/2 medium avocado
Nutrition:
- PROTEIN: 2g
- FAT: 14.7g
- CARB: 8.5g
- SUGAR: 0.7g
- FIBER: 6.8g
- SODIUM: 0.007g
kcalPer100g: 160

4. Black beans (lower left side)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 8.9g
- FAT: 0.5g
- CARB: 23.7g
- SUGAR: 0.6g
- FIBER: 8.7g
- SODIUM: 0.006g
kcalPer100g: 132

5. Mango chunks (top right plate)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 0.8g
- FAT: 0.4g
- CARB: 14.9g
- SUGAR: 13.7g
- FIBER: 1.6g
- SODIUM: 0.001g
kcalPer100g: 60

6. Pickled ginger with sesame seeds (top chicken)
Estimated Portion: 1 tbsp
Nutrition:
- PROTEIN: 1g
- FAT: 0.9g
- CARB: 18g
- SUGAR: 13g
- FIBER: 2g
- SODIUM: 0.5g
kcalPer100g: 80

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Breakfast with coffee and fruits

The meal consists of egg white muffins on a paper plate, two small mandarins, and a mug filled with coffee.

Including fruits in your breakfast can boost fiber and vitamin intake for a nutritious start to your day.

Comment: This is a good meal! My only small suggestion is to add some carbs to it. 👍
Time: 2024-06-10T19:25:08.784

1. Egg white muffin (paper plate)
Estimated Portion: 2 pieces
Nutrition:
- PROTEIN: 10.9g
- FAT: 0.4g
- CARB: 0.1g
- SODIUM: 0.155g
kcalPer100g: 52

2. Mandarin orange (napkin, side)
Estimated Portion: 2 small
Nutrition:
- PROTEIN: 0.8g
- FAT: 0.3g
- CARB: 12g
- SUGAR: 9.2g
- FIBER: 1.8g
- SODIUM: 0.002g
kcalPer100g: 47

3. Coffee (mug)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 0.1g
- FAT: 0g
- CARB: 0g
- SUGAR: 0g
- FIBER: 0g
- SODIUM: 0.002g
kcalPer100g: 1

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Fresh Sweet Cherries Snack

A small bunch of fresh sweet cherries is scattered on a paper towel, showcasing their deep red color and glossy finish.

Enjoy these cherries as a refreshing snack to boost your daily fruit intake and benefit from their natural sweetness and fiber.

Comment: 👍
Time: 2024-06-10T19:26:32.177

1. Fresh sweet cherries (whole, with stems)
Estimated Portion: 15 pieces
Nutrition:
- PROTEIN: 1.1g
- FAT: 0.2g
- CARB: 16g
- SUGAR: 12.8g
- FIBER: 2.1g
- SODIUM: 0g
kcalPer100g: 63

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Beef with Mashed Potatoes and Vegetables

A hearty meal featuring beef in a brown sauce, paired with mashed potatoes and a medley of steamed vegetables including broccoli, carrots, and cauliflower.

Incorporate a variety of vegetables like broccoli and cauliflower to boost your meal's fiber and nutrient content.

Comment: Very well balanced meal. 👍
Time: 2024-06-10T19:26:14.867

1. Beef in brown sauce
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 17.4g
- FAT: 16.2g
- CARB: 3.2g
- SUGAR: 1.2g
- FIBER: 0.6g
- SODIUM: 0.456g
kcalPer100g: 237

2. Mashed potatoes
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 2g
- FAT: 3.6g
- CARB: 17g
- SUGAR: 1.2g
- FIBER: 1g
- SODIUM: 0.331g
kcalPer100g: 106

3. Broccoli (steamed)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 2.4g
- FAT: 0.4g
- CARB: 7.2g
- SUGAR: 1.4g
- FIBER: 3.3g
- SODIUM: 0.041g
kcalPer100g: 35

4. Baby carrots (steamed)
Estimated Portion: 4 pieces
Nutrition:
- PROTEIN: 0.6g
- FAT: 0.1g
- CARB: 8.2g
- SUGAR: 4.7g
- FIBER: 2.9g
- SODIUM: 0.058g
kcalPer100g: 35

5. Cauliflower (steamed)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 1.9g
- FAT: 0.3g
- CARB: 4.7g
- SUGAR: 1.9g
- FIBER: 2g
- SODIUM: 0.03g
kcalPer100g: 25

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Vanilla Dark Chocolate Almond Ice Cream Bar

A packaged ice cream bar by Enlightened combining vanilla, dark chocolate, and almond flavors on a wooden board.

Enjoying an ice cream treat occasionally is fine; balance it with nutrient-rich foods throughout the day.

Comment: This is a good smaller portioned size.
Time: 2024-06-10T19:26:28.914

1. Vanilla dark chocolate almond ice cream bar
Estimated Portion: 1 bar
Nutrition:
- PROTEIN: 4.3g
- FAT: 11.5g
- CARB: 21.3g
- SUGAR: 16.7g
- FIBER: 8.8g
- SODIUM: 0.057g
kcalPer100g: 198

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Breakfast with egg muffins

A simple breakfast consisting of two egg muffins with visible herbs, apple slices, and a mug of coffee with milk on a paper plate.

This balanced breakfast provides protein, fiber, and energy—consider adding a whole grain or more fruit for extra nutrients.

Comment: 👍
Time: 2024-06-10T19:23:45.740

1. Egg muffins (herbed, plate)
Estimated Portion: 2 pieces
Nutrition:
- PROTEIN: 10.6g
- FAT: 14g
- CARB: 3.2g
- SUGAR: 1g
- FIBER: 0g
- SODIUM: 0.39g
kcalPer100g: 185

2. Apple slices (plate)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 0.3g
- FAT: 0.2g
- CARB: 13.8g
- SUGAR: 10.4g
- FIBER: 2.4g
- SODIUM: 0.001g
kcalPer100g: 52

3. Coffee with milk (mug)
Estimated Portion: 250 ml
Nutrition:
- PROTEIN: 1g
- FAT: 0.7g
- CARB: 2.9g
- SUGAR: 2.4g
- FIBER: 0g
- SODIUM: 0.015g
kcalPer100g: 20

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Grilled Chicken and Fresh Spinach Salad

A simple meal comprising grilled chicken pieces served alongside a fresh spinach salad with cherry tomatoes, carrots, and other mixed greens.

This meal includes a good source of lean protein and a variety of fresh vegetables, supporting an overall balanced diet.

1. Grilled chicken pieces (foil container)
Estimated Portion: 12 pieces
Nutrition:
- PROTEIN: 31g
- FAT: 3.6g
- CARB: 0g
- SUGAR: 0g
- FIBER: 0g
- SODIUM: 0.074g
kcalPer100g: 165

2. Fresh spinach leaves (salad bowl)
Estimated Portion: 2 cups
Nutrition:
- PROTEIN: 2.9g
- FAT: 0.4g
- CARB: 3.6g
- SUGAR: 0.4g
- FIBER: 2.2g
- SODIUM: 0.079g
kcalPer100g: 23

3. Cherry tomatoes (salad bowl)
Estimated Portion: 6 pieces
Nutrition:
- PROTEIN: 0.9g
- FAT: 0.2g
- CARB: 3.9g
- SUGAR: 2.6g
- FIBER: 1.2g
- SODIUM: 0.005g
kcalPer100g: 18

4. Carrots, shredded (salad bowl)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 0.9g
- FAT: 0.2g
- CARB: 9.6g
- SUGAR: 4.7g
- FIBER: 2.8g
- SODIUM: 0.069g
kcalPer100g: 41

5. Mixed salad greens (with spinach, salad bowl)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 1.6g
- FAT: 0.2g
- CARB: 3g
- SUGAR: 0.5g
- FIBER: 2g
- SODIUM: 0.009g
kcalPer100g: 16

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Tortilla Wrap on Printed Plate

A single fully wrapped tortilla on a decorative paper plate, likely containing a filling of cheese and/or other components inside.

Consider incorporating more vegetables or fruits for added vitamins and fiber in your meal.

1. Tortilla wrap
Estimated Portion: 1 wrap
Nutrition:
- PROTEIN: 8.2g
- FAT: 10.3g
- CARB: 41.2g
- SUGAR: 1.2g
- FIBER: 3.6g
- SODIUM: 0.566g
kcalPer100g: 290

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Breakfast with Milk, Bread, and Tomato

This breakfast includes a glass of milk, a piece of brown bread, and a small red tomato on a wooden table.

Including a variety of foods like whole grains, dairy, and vegetables contributes to balanced nutrition.

1. Milk (glass)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 3.4g
- FAT: 1g
- CARB: 5g
- SUGAR: 5g
- FIBER: 0g
- SODIUM: 0.044g
kcalPer100g: 42

2. Brown bread (piece)
Estimated Portion: 1 piece
Nutrition:
- PROTEIN: 9g
- FAT: 3.4g
- CARB: 47.3g
- SUGAR: 4.5g
- FIBER: 4g
- SODIUM: 0.459g
kcalPer100g: 247

3. Tomato (small, on napkin)
Estimated Portion: 1 small
Nutrition:
- PROTEIN: 0.9g
- FAT: 0.2g
- CARB: 3.9g
- SUGAR: 2.6g
- FIBER: 1.2g
- SODIUM: 0.005g
kcalPer100g: 18

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Grilled Chicken with Rice and Zucchini

The plate features grilled chicken paired with a mix of wild rice, topped with sliced zucchini, all garnished with cilantro.

This meal provides a balanced combination of lean protein, whole grains, and vegetables, supporting both muscle health and digestion.

Time: 2025-10-03T20:28:31.036

1. Grilled chicken (right of rice)
Estimated Portion: 2 pieces
Nutrition:
- PROTEIN: 31g
- FAT: 3.6g
- CARB: 0g
- SUGAR: 0g
- FIBER: 0g
- SODIUM: 0.074g
kcalPer100g: 165

2. Mixed wild rice (center of plate)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 3.9g
- FAT: 0.3g
- CARB: 21g
- SUGAR: 0.7g
- FIBER: 1.8g
- SODIUM: 0.004g
kcalPer100g: 101

3. Grilled zucchini (top of plate)
Estimated Portion: 5 slices
Nutrition:
- PROTEIN: 1.2g
- FAT: 0.3g
- CARB: 3.1g
- SUGAR: 2.5g
- FIBER: 1g
- SODIUM: 0.003g
kcalPer100g: 17

4. Fresh cilantro garnish (on top)
Estimated Portion: 2 sprigs
Nutrition:
- PROTEIN: 2.1g
- FAT: 0.5g
- CARB: 3.7g
- SUGAR: 0.9g
- FIBER: 2.8g
- SODIUM: 0.046g
kcalPer100g: 23

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Assorted Chinese Home-Style Dishes

A selection of Chinese dishes featuring stir-fried shredded radish with beef, preserved vegetables with tofu, sautéed leafy greens, and black rice.

This meal includes a variety of vegetables and provides a good balance of protein, fiber, and essential nutrients.

1. Stir-fried shredded radish with beef (large bowl)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 2.1g
- FAT: 2.6g
- CARB: 5.8g
- SUGAR: 1.3g
- FIBER: 1.7g
- SODIUM: 0.12g
kcalPer100g: 50

2. Preserved vegetables with tofu (small bowl)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 4.5g
- FAT: 3g
- CARB: 5.1g
- SUGAR: 2g
- FIBER: 1.4g
- SODIUM: 0.7g
kcalPer100g: 60

3. Sautéed leafy greens (medium bowl)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 2.6g
- FAT: 0.4g
- CARB: 8.1g
- SUGAR: 0.5g
- FIBER: 3.6g
- SODIUM: 0.022g
kcalPer100g: 41

4. Black rice (small bowl)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 3.5g
- FAT: 1.2g
- CARB: 30g
- SUGAR: 0.3g
- FIBER: 3g
- SODIUM: 0.003g
kcalPer100g: 145

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Creamy Soup with Bread and Crackers

A bowl of creamy soup is accompanied by a plastic-wrapped slice of bread and sealed packs of saltine crackers.

Including more colorful vegetables and whole grains in meals can boost dietary fiber and essential nutrient intake.

Time: 2025-10-03T20:28:25.505

1. Creamy soup (bowl)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 1.3g
- FAT: 3.8g
- CARB: 5.2g
- SUGAR: 0.9g
- FIBER: 0.4g
- SODIUM: 0.277g
kcalPer100g: 60

2. White bread slice (wrapped)
Estimated Portion: 1 slice
Nutrition:
- PROTEIN: 7.6g
- FAT: 3.3g
- CARB: 49.4g
- SUGAR: 5.1g
- FIBER: 2.7g
- SODIUM: 0.491g
kcalPer100g: 266

3. Saltine crackers (package)
Estimated Portion: 2 packages
Nutrition:
- PROTEIN: 9.1g
- FAT: 11.1g
- CARB: 74.9g
- SUGAR: 5.5g
- FIBER: 2.2g
- SODIUM: 1.071g
kcalPer100g: 434

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Fresh Fruits and Peanuts Snack

This meal features a bowl of fresh blueberries, a whole green apple, and a bowl of unshelled peanuts for a nutritious snack.

Incorporate a variety of colors in your fruit choices to ensure a range of nutrients and dietary fiber.

Comment: 谢谢您的分享！请问这是你的早餐还是你的早上小食呢？ 蓝莓的分量很不错，但如果同时加入半个苹果，糖分会相对较高。建议您可以二者选择其一。
Time: 2025-10-02T20:29:30.724

1. Blueberries (bowl)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 0.7g
- FAT: 0.3g
- CARB: 14.5g
- SUGAR: 9.6g
- FIBER: 2.4g
- SODIUM: 0.001g
kcalPer100g: 57

2. Green apple (whole)
Estimated Portion: 1 medium
Nutrition:
- PROTEIN: 0.3g
- FAT: 0.2g
- CARB: 13.8g
- SUGAR: 10.4g
- FIBER: 2.4g
- SODIUM: 0.001g
kcalPer100g: 52

3. Unshelled peanuts (bowl)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 25.8g
- FAT: 49.2g
- CARB: 16.1g
- SUGAR: 4.7g
- FIBER: 8.5g
- SODIUM: 0.018g
kcalPer100g: 567

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Breakfast Snack with Cereal and Fruit

A simple snack including a cup of dry cereal served in a plastic cup and a ripe banana on the side.

Adding a protein source like nuts or yogurt to this meal can enhance its nutritional balance and satiety.

Time: 2025-10-02T18:01:41.698

1. Dry cereal (in cup)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 8.6g
- FAT: 3.1g
- CARB: 83.9g
- SUGAR: 0.7g
- FIBER: 9g
- SODIUM: 0.292g
kcalPer100g: 375

2. Banana (ripe, side)
Estimated Portion: 1 medium
Nutrition:
- PROTEIN: 1.1g
- FAT: 0.3g
- CARB: 22.8g
- SUGAR: 12.2g
- FIBER: 2.6g
- SODIUM: 0.001g
kcalPer100g: 89

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Bitter Melon Noodle Soup

A hot soup featuring clear broth, rice noodles, chunks of bitter melon, soft tofu, and garnished with fresh green onions.

This meal provides a light broth with a mix of plant-based ingredients for a nutrient-dense and low-calorie option.

1. Rice noodles (soup)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 2.4g
- FAT: 0.3g
- CARB: 24.9g
- SUGAR: 0.1g
- FIBER: 1.6g
- SODIUM: 0.006g
kcalPer100g: 108

2. Bitter melon (boiled, soup)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 1g
- FAT: 0.2g
- CARB: 4.3g
- SUGAR: 1.4g
- FIBER: 2g
- SODIUM: 0.006g
kcalPer100g: 20

3. Tofu (soft, soup)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 6.9g
- FAT: 3.7g
- CARB: 1.6g
- SUGAR: 0.6g
- FIBER: 0.3g
- SODIUM: 0.007g
kcalPer100g: 61

4. Green onions (sliced, garnish)
Estimated Portion: 1 tbsp
Nutrition:
- PROTEIN: 1.8g
- FAT: 0.2g
- CARB: 7.3g
- SUGAR: 2.3g
- FIBER: 2.6g
- SODIUM: 0.01g
kcalPer100g: 32

5. Broth (clear, soup)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 0.5g
- FAT: 0.2g
- CARB: 0.5g
- SUGAR: 0.1g
- FIBER: 0g
- SODIUM: 0.142g
kcalPer100g: 5

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Shrimp and Sausage Plate with Veggies

Grilled shrimp and sliced sausage are served alongside roasted potatoes, broccoli, and corn, complemented by a beverage in a black tumbler.

Including a variety of colorful vegetables and lean protein like shrimp can enhance nutritional balance in meals.

Time: 2025-10-01T17:22:22.032

1. Grilled shrimp (plate)
Estimated Portion: 3 pieces
Nutrition:
- PROTEIN: 24g
- FAT: 0.3g
- CARB: 0.2g
- SUGAR: 0g
- FIBER: 0g
- SODIUM: 0.111g
kcalPer100g: 99

2. Sausage slices (plate)
Estimated Portion: 2 pieces
Nutrition:
- PROTEIN: 10.6g
- FAT: 27.1g
- CARB: 1.8g
- SUGAR: 0g
- FIBER: 0g
- SODIUM: 0.579g
kcalPer100g: 301

3. Roasted potatoes (plate)
Estimated Portion: 2 wedges
Nutrition:
- PROTEIN: 2.5g
- FAT: 2g
- CARB: 19.2g
- SUGAR: 0.9g
- FIBER: 1.4g
- SODIUM: 0.238g
kcalPer100g: 104

4. Broccoli florets (plate)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 2.4g
- FAT: 0.4g
- CARB: 7.2g
- SUGAR: 1.4g
- FIBER: 3.3g
- SODIUM: 0.041g
kcalPer100g: 35

5. Corn kernels (plate)
Estimated Portion: 1 tbsp
Nutrition:
- PROTEIN: 3.2g
- FAT: 1.2g
- CARB: 18.7g
- SUGAR: 6.3g
- FIBER: 2g
- SODIUM: 0.015g
kcalPer100g: 86

6. Beverage (black tumbler)
Estimated Portion: 350 ml

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Whole Grain Pastrami Sandwich Lunch

A whole grain sandwich with pastrami, sharp cheddar, microgreens, and sliced tomatoes, paired with baby carrots and mayonnaise.

This meal balances protein-rich pastrami and cheddar with whole grains and vegetables; consider adding a fruit for more nutrients.

Time: 2025-10-01T17:22:17.081

1. Whole grain bread (sandwich)
Estimated Portion: 2 slices
Nutrition:
- PROTEIN: 11.1g
- FAT: 4.5g
- CARB: 44.6g
- SUGAR: 6.7g
- FIBER: 6.4g
- SODIUM: 0.412g
kcalPer100g: 264

2. Uncured pastrami (sandwich)
Estimated Portion: 4 slices
Nutrition:
- PROTEIN: 15.8g
- FAT: 4.4g
- CARB: 2.1g
- SUGAR: 0.5g
- FIBER: 0g
- SODIUM: 1.12g
kcalPer100g: 114

3. Sharp cheddar cheese (sandwich)
Estimated Portion: 1 slice
Nutrition:
- PROTEIN: 24.9g
- FAT: 33.1g
- CARB: 1.3g
- SUGAR: 0.5g
- FIBER: 0g
- SODIUM: 0.621g
kcalPer100g: 403

4. Micro rainbow mix (sandwich)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 2.6g
- FAT: 0.4g
- CARB: 4.4g
- SUGAR: 0.2g
- FIBER: 2.2g
- SODIUM: 0.029g
kcalPer100g: 24

5. Tomato slices (sandwich)
Estimated Portion: 3 slices
Nutrition:
- PROTEIN: 0.9g
- FAT: 0.2g
- CARB: 3.9g
- SUGAR: 2.6g
- FIBER: 1.2g
- SODIUM: 0.005g
kcalPer100g: 18

6. Baby carrots (side plate)
Estimated Portion: 5 pieces
Nutrition:
- PROTEIN: 0.9g
- FAT: 0.2g
- CARB: 9.6g
- SUGAR: 4.5g
- FIBER: 2.8g
- SODIUM: 0.069g
kcalPer100g: 41

7. Kewpie mayonnaise
Estimated Portion: 1 tbsp
Nutrition:
- PROTEIN: 0.9g
- FAT: 75.4g
- CARB: 1.8g
- SUGAR: 0.6g
- FIBER: 0g
- SODIUM: 0.635g
kcalPer100g: 684

68d977e796a91e0c11a2b3d5

Egg and Ham Breakfast Sandwich with Coffee

This meal features a breakfast sandwich with scrambled eggs and ham on an English muffin, topped with cheese, accompanied by a mug of coffee with cream.

This meal provides a balanced breakfast with a good mix of protein, fats, and carbohydrates to start your day.

Time: 2025-10-01T17:22:13.394

1. Scrambled eggs (sandwich, left half)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 9.9g
- FAT: 10.7g
- CARB: 1.2g
- SUGAR: 1g
- FIBER: 0g
- SODIUM: 0.142g
kcalPer100g: 148

2. Ham (sandwich, left half)
Estimated Portion: 1 slice
Nutrition:
- PROTEIN: 20.8g
- FAT: 3.6g
- CARB: 0.2g
- SUGAR: 0.2g
- FIBER: 0g
- SODIUM: 1.203g
kcalPer100g: 113

3. English muffin (sandwich, left half)
Estimated Portion: 1/2 piece
Nutrition:
- PROTEIN: 8.7g
- FAT: 1.8g
- CARB: 47g
- SUGAR: 2.2g
- FIBER: 2.7g
- SODIUM: 0.425g
kcalPer100g: 246

4. Cheddar cheese (sandwich, right half)
Estimated Portion: 1 slice
Nutrition:
- PROTEIN: 24.9g
- FAT: 33.1g
- CARB: 1.3g
- SUGAR: 0.5g
- FIBER: 0g
- SODIUM: 0.621g
kcalPer100g: 403

5. Coffee with cream (mug)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 0.8g
- FAT: 2.5g
- CARB: 4.8g
- SUGAR: 4.5g
- FIBER: 0g
- SODIUM: 0.022g
kcalPer100g: 41

68db015096a91e0c11a3339f

Open-Faced Tuna and Swiss Sandwich

An open-faced sandwich made with tuna, cheese, mayonnaise, microgreens, and whole grain bread on a plate.

This meal provides a balance of protein and fiber; consider adding more vegetables for increased nutritional diversity.

Time: 2025-10-01T17:22:35.000

1. Whole grain bread slice
Estimated Portion: 1 slice
Nutrition:
- PROTEIN: 11.1g
- FAT: 4.9g
- CARB: 43.2g
- SUGAR: 4.9g
- FIBER: 6.2g
- SODIUM: 0.431g
kcalPer100g: 247

2. Swiss cheese slice
Estimated Portion: 1 slice
Nutrition:
- PROTEIN: 26.9g
- FAT: 28.6g
- CARB: 1.4g
- SUGAR: 0.9g
- FIBER: 0g
- SODIUM: 0.175g
kcalPer100g: 380

3. Tuna (canned in water)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 26.2g
- FAT: 0.8g
- SODIUM: 0.287g
kcalPer100g: 116

4. Mayonnaise
Estimated Portion: 1 tbsp
Nutrition:
- PROTEIN: 0.4g
- FAT: 75.6g
- CARB: 0.6g
- SUGAR: 0.6g
- FIBER: 0g
- SODIUM: 0.635g
kcalPer100g: 680

5. Microgreens
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 2.6g
- FAT: 0.4g
- CARB: 2.1g
kcalPer100g: 23

68daae5520ff264cc6f4bcbc

Bowl of Breakfast Cereal

A serving of dry ring-shaped cereal placed in a white bowl, often consumed with milk.

Add fresh fruit and milk for a balanced meal with essential vitamins and minerals.

Time: 2025-10-01T17:22:31.211

1. Ring-shaped oat cereal (bowl)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 11.9g
- FAT: 6.6g
- CARB: 73.4g
- SUGAR: 26.2g
- FIBER: 10.4g
- SODIUM: 0.503g
kcalPer100g: 375

68d9ee1b20ff264cc6f483ac

Fresh Fruit Yogurt Bowl

A colorful bowl of fresh strawberries and blueberries is served over creamy yogurt, drizzled with a light layer of honey.

Enjoying fresh fruits with yogurt provides a nutritious start, offering essential vitamins, protein, and natural sweetness from honey.

Time: 2025-10-01T17:22:26.090

1. Strawberries (sliced)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 0.7g
- FAT: 0.3g
- CARB: 7.7g
- SUGAR: 4.9g
- FIBER: 2g
- SODIUM: 0.001g
kcalPer100g: 32

2. Blueberries (whole)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 0.7g
- FAT: 0.3g
- CARB: 14.5g
- SUGAR: 9.9g
- FIBER: 2.4g
- SODIUM: 0.001g
kcalPer100g: 57

3. Yogurt (plain, base layer)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 10.2g
- FAT: 0.4g
- CARB: 3.6g
- SUGAR: 3.2g
- FIBER: 0g
- SODIUM: 0.036g
kcalPer100g: 59

4. Honey (drizzle)
Estimated Portion: 1 tbsp
Nutrition:
- PROTEIN: 0.3g
- FAT: 0g
- CARB: 82.4g
- SUGAR: 82.1g
- FIBER: 0.2g
- SODIUM: 0.004g
kcalPer100g: 304

68ddd09202bd42417cc1b16c

Lettuce Wraps with Ground Meat

Two lettuce wraps filled with seasoned ground meat, topped with sliced green onions and visible carrot pieces, served on a plate.

Incorporate more colorful vegetables into your meals to increase fiber intake and add essential vitamins and minerals.

Time: 2025-10-02T18:01:36.027

1. Romaine lettuce leaves (wraps)
Estimated Portion: 2 leaves
Nutrition:
- PROTEIN: 1.2g
- FAT: 0.3g
- CARB: 3.3g
- SUGAR: 1.2g
- FIBER: 2.1g
- SODIUM: 0.004g
kcalPer100g: 17

2. Ground beef (seasoned, wraps)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 26.9g
- FAT: 17.4g
- CARB: 0g
- SUGAR: 0g
- FIBER: 0g
- SODIUM: 0.072g
kcalPer100g: 250

3. Green onion slices (topping)
Estimated Portion: 1 tbsp
Nutrition:
- PROTEIN: 1.8g
- FAT: 0.2g
- CARB: 7.3g
- SUGAR: 2.3g
- FIBER: 2.6g
- SODIUM: 0.01g
kcalPer100g: 32

4. Carrot pieces (in ground beef)
Estimated Portion: 2 tbsp
Nutrition:
- PROTEIN: 0.9g
- FAT: 0.2g
- CARB: 9.6g
- SUGAR: 4.7g
- FIBER: 2.8g
- SODIUM: 0.069g
kcalPer100g: 41

68dd9d2402bd42417cc1a105

Sesame Chicken with Noodles

This meal includes breaded sesame chicken, pasta noodles, and a mix of vegetables including red peppers and green beans, served in a microwaveable container.

Balancing proteins, carbs, and veggies makes this a convenient choice; consider adding a side salad for more fiber.

Time: 2025-10-02T18:01:30.185

1. Breaded sesame chicken (right section)
Estimated Portion: 3 pieces
Nutrition:
- PROTEIN: 15g
- FAT: 7g
- CARB: 38g
- SUGAR: 8g
- FIBER: 2g
- SODIUM: 0.5g
kcalPer100g: 280

2. Pasta noodles (left section)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 5.8g
- FAT: 1g
- CARB: 30g
- SUGAR: 1.9g
- FIBER: 1.8g
- SODIUM: 0.001g
kcalPer100g: 160

3. Green beans (with sauce, middle section)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 1.8g
- FAT: 0.1g
- CARB: 7g
- SUGAR: 3.6g
- FIBER: 3.4g
- SODIUM: 0.006g
kcalPer100g: 31

4. Red peppers (with sauce, middle section)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 1g
- FAT: 0.3g
- CARB: 6g
- SUGAR: 4.2g
- FIBER: 2g
- SODIUM: 0.004g
kcalPer100g: 31

68dd543596a91e0c11a3f6e4

Berry Oatmeal with Milk

A bowl of cooked oatmeal topped with fresh strawberries and blueberries, and finished with a pour of milk.

This meal combines whole grains, fruit, and dairy for a balanced breakfast with fiber and essential nutrients.

Time: 2025-10-01T17:23:07.360

1. Oatmeal (cooked)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 2.5g
- FAT: 1.4g
- CARB: 12g
- SUGAR: 0.5g
- FIBER: 1.7g
- SODIUM: 0.049g
kcalPer100g: 71

2. Strawberries (sliced)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 0.7g
- FAT: 0.3g
- CARB: 7.7g
- SUGAR: 4.9g
- FIBER: 2g
- SODIUM: 0.001g
kcalPer100g: 32

3. Blueberries (whole)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 0.7g
- FAT: 0.3g
- CARB: 14.5g
- SUGAR: 9.7g
- FIBER: 2.4g
- SODIUM: 0.001g
kcalPer100g: 57

4. Milk (whole, poured)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 3.2g
- FAT: 3.2g
- CARB: 4.8g
- SUGAR: 5.1g
- FIBER: 0g
- SODIUM: 0.041g
kcalPer100g: 61

68dc4b6c96a91e0c11a3a5ba

Falafel with Mixed Grain and Tzatziki

This meal includes three pieces of falafel served with a serving of mixed grain rice and a side of tzatziki sauce in a bowl.

Try to balance the meal with some vegetables or a simple salad for enhanced nutrition and fiber intake.

Time: 2025-10-01T17:22:47.083

1. Falafel (three pieces)
Estimated Portion: 3 pieces
Nutrition:
- PROTEIN: 13.3g
- FAT: 17.8g
- CARB: 31.8g
- SUGAR: 3.7g
- FIBER: 7.8g
- SODIUM: 0.294g
kcalPer100g: 333

2. Mixed grain rice (plate)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 2.7g
- FAT: 1g
- CARB: 26g
- SUGAR: 0.2g
- FIBER: 1.8g
- SODIUM: 0.002g
kcalPer100g: 124

3. Tzatziki sauce (bowl)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 3.2g
- FAT: 11.1g
- CARB: 4.2g
- SUGAR: 2.1g
- FIBER: 0.5g
- SODIUM: 0.456g
kcalPer100g: 133

68dc0e6b02bd42417cc10eb2

Greek Yogurt with Granola Topper

A cup of non-fat plain Greek yogurt topped with crunchy granola and a whole pecan, served cold.

This snack provides protein, healthy fats, and fiber, offering a balanced start or snack option when consumed in moderation.

Time: 2025-10-01T17:22:58.453

1. Greek yogurt (non-fat, cup)
Estimated Portion: 1 cup
Nutrition:
- PROTEIN: 10.2g
- FAT: 0.4g
- CARB: 3.6g
- SUGAR: 3.2g
- FIBER: 0g
- SODIUM: 0.036g
kcalPer100g: 59

2. Granola (oats and honey, topper)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 10.1g
- FAT: 20.9g
- CARB: 64.8g
- SUGAR: 25g
- FIBER: 5.9g
- SODIUM: 0.215g
kcalPer100g: 471

3. Pecan (whole, on granola)
Estimated Portion: 1 piece
Nutrition:
- PROTEIN: 9.2g
- FAT: 72g
- CARB: 13.9g
- SUGAR: 4g
- FIBER: 9.6g
- SODIUM: 0g
kcalPer100g: 691

68db256a20ff264cc6f4f081

Mexican Plate with Pork and Vegetables

A plate featuring slow-cooked pork, refried beans, whole pinto beans, fresh tomato slices, baby carrots, and a lime wedge.

Incorporate more colorful vegetables to increase vitamin variety and maintain diverse nutrient intake.

Time: 2025-10-01T17:22:38.622

1. Refried beans (top left)
Estimated Portion: 1/2 cup
Nutrition:
- PROTEIN: 7.5g
- FAT: 5.6g
- CARB: 18.1g
- SUGAR: 0.6g
- FIBER: 5g
- SODIUM: 0.551g
kcalPer100g: 152

2. Pinto beans (boiled, center right)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 9g
- FAT: 0.8g
- CARB: 26.2g
- SUGAR: 0.6g
- FIBER: 9g
- SODIUM: 0.002g
kcalPer100g: 143

3. Pork (slow-cooked, center)
Estimated Portion: 1 piece (approximately 100g)
Nutrition:
- PROTEIN: 27.6g
- FAT: 13.7g
- CARB: 0g
- SUGAR: 0g
- FIBER: 0g
- SODIUM: 0.062g
kcalPer100g: 242

4. Tomato slices (fresh, side)
Estimated Portion: 1/4 cup
Nutrition:
- PROTEIN: 0.9g
- FAT: 0.2g
- CARB: 3.9g
- SUGAR: 2.6g
- FIBER: 1.2g
- SODIUM: 0.005g
kcalPer100g: 18

5. Baby carrots (raw, side)
Estimated Portion: 6 pieces
Nutrition:
- PROTEIN: 0.6g
- FAT: 0.1g
- CARB: 8.2g
- SUGAR: 4.7g
- FIBER: 2.8g
- SODIUM: 0.069g
kcalPer100g: 35

6. Lime wedge (fresh, side)
Estimated Portion: 1 wedge
Nutrition:
- PROTEIN: 0.7g
- FAT: 0.2g
- CARB: 10.5g
- SUGAR: 1.7g
- FIBER: 2.8g
- SODIUM: 0.002g
kcalPer100g: 30